Summer Training

[icehawk]

Finally done my first year at university and it's time to get huge and ripped for the summer. I had a couple set backs last year (off 2 months because I broke my wrist, time off during mid-terms and exams), but now it's time to shine.

I'm going to schedule a fitness test at my gym soon. Right now I'm 6'3 and a little over 200lbs. I want to get a little bit bigger, but mainly start doing cardio for my overall health. So far, the plan is to lift 2 days, do cardio one day, and then repeat.

Today I worked chest. I didn't have a partner so it wasn't my great but meh.

CHEST

Incline Dumbbell Bench Presses
55lb DBs x 12
65lb DBs x 10
75lb DBs x 9

Decline Dumbbell Bench Presses
55lb DBs x 12
65lb DBs x 10
75lb DBs x 8

Flat Dumbbell Flyes
30lb DBs x 12
35lb DBs x 10
40lb DBs x 9

Incline HammerStrength Bench Presses
90lbs x 12
100lbs x 10
140lbs x 7

Cable Crossovers
40lb x 2 x 12
50lb x 2 x 10

Low-Pulley Cable Crossovers
35lb x 2 x 12
40lb x 2 x 10

Flat Dumbbell Flyes (Very Slow, Wide ROM)
20lb DBs x 10

[icehawk]

April 20th, 2004

Gonna try to go for 10-8-6 from now on. Previously I've been doing 12-10-8, but it's time to lift heavier.

BACK

Wide-Grip Pull-ups
BW x 10
BW x 8
BW x 6

One-Arm Dumbbell Rows
70lb DBs x 10
80lb DBs x 8
90lb DBs x 6

V-Bar Pulldowns
150lbs x 10
165lbs x 8
180lbs x 6

Seated T-Bar Rows supersetted w/ Bent Over DB Laterals
90lbs x 10 / 20lb DBs x 10
90lbs x 8 / 20lb DBs x 8
90lbs x 6 / 20lb DBs x 6

Dumbbell Shrug dropsets
100lb DBs x 10 / 70lb DBs x 10
105lb DBs x 8 / 75lb DBs x 8
110lb DBs x 6 / 80lb DBs x 6

[icehawk]

April 21st, 2004

CARDIO

40 minutes on Stationary Bike (Lvl-7, Alpine Setting)

[iMToMMy]

goodluck bro ill be following your journel so keep it goin

[LegendaryWatcher]

I want to welcome you to ABC and wish you luck on your road to fitness. I would love to follow your progress. Stay motivated and inspired my friend.

[icehawk]

Thanks guy. I've been around for a little under two years, but I've been busy with school recently. However, it's summer semestre now which means I'm off! Hopefully I'll give you guys some progress [img]/forum/images/graemlins/smile.gif[/img]

[icehawk]

April 22nd, 2004

SHOULDERS

Dumbbell Shoulder Presses
40lb DBs x 12
50lb DBs x 10
60lb DBs x 8
70lb DBs x 6 (oh right on)

Arnold Presses
35lb DBs x 10
40lb DBs x 6 (****!)
35lb DBs x 8

Barbell Upright Rows ss/ Dumbbell Laterals
80lbs x 10 / 20lb DBs x 10
80lbs x 8 / 20lb DBs x 8
80lbs x 6 / 20lb DBs x 6

Cable Front Raises ss/ Cable Laterals (one arm at a time)
15lbs x 10 / 15lbs x 5
15lbs x 8 / 10lbs x 8
(anyone who likes pain I recommend this superset)

Shoulder Press Machine dropsets
150lbs x 7 drop 120lbs x 3 drop 90lbs x 3 drop 60lbs x 3
(the two previous supersets killed me)

Dumbbell Front Raises Facing Incline Bench
15lbs x 12
15lbs x 10
15lbs x 8

[icehawk]

April 23rd, 2004

Alternated between tri and bi sets.

ARMS

Smith Machine Close-Grip Bench Presses (bar = 15lbs)
135lbs x 10
155lbs x 8
175lbs x 6

EZ-Curlbar Curls
100lbs x 10
110lbs x 8
120lbs x 4 (****!)

Cable Pressdowns
90lbs x 10
100lbs x 8
110lbs x 5

Alternating Dumbbell Curls
35lb DBs x 10
40lb DBs x 8
45lb DBs x 6

French Presses
65lbs x 12 (hurt elbow way too much so I stopped)

Dumbbell Kickbacks (one arm at a time)
25lb DBs x 12
30lb DBs x 10

Reverse EZ-Curlbar Curls ss/ Hammer Curls ss/ Behind-the-back Barbell Wristcurls
70lbs x 10 / 25lb DBs x 10 / 120lbs x 10
80lbs x 8 / 30lb DBs x 8 / 120lbs x 10
90lbs x 6 / 35lb DBs x 6 / 120lbs x 10

Single-Arm Cable Pressdown dropsets
60lb x 2 x 15 drop 40lb x 2 x 10

[icehawk]

April 25th, 2004

CHEST

Flat BB Bench
135lbs x 12
155lbs x 10
175lbs x 8
195lbs x 6

Incline DB Bench
60lb DBs x 10
70lb DBs x 7
70lb DBs x 4 (****)

Incline DB Flyes
30lb DBs x 12
35lb DBs x 10
40lb DBs x 8

Low-Pulley Cable Crossovers (on knees)
30lbs x 2 x 12
35lbs x 2 x 10
40lbs x 2 x 8

Flat DB Bench dropsets
60lb DBs x 10 drop 50lb DBs x 8 drop 40lb DBs x 6 drop 30lb DBs x 4

CALVES

Seated Calf Raises
90lbs x 15
90lbs x 12
135lbs x 10
135lbs x 12 (fast reps)

Standing Calf Machine Raises
270lbs x 15
285lbs x 12
300lbs x 10

[icehawk]

April 26th, 2004

Switched it up a little bit...

BACK

Wide-Grip Pull-ups
BW x 10
BW x 8 + 5 sec static hold
BW x 6 + 5 sec static hold

Dumbbell Rows
70lb DBs x 10
80lb DBs x 8
90lb DBs x 6

V-Bar Pulldowns
165lbs x 12
165lbs x 8
165lbs x 6

Seated T-Bar Row
90lbs x 7
70lbs x 10
70lbs x 8

BICEPS

EZ-Bar Curls
90lbs x 10
100lbs x 6
100lbs x 5

Alternating Dumbbell Curls
35lb DBs x 10
35lb DBs x 8
35lb DBs x 6

FOREARMS

Hammer Curls on Preacher Bench
35lb DBs x 10 (w/ cheating near the end)
30lb DBs x 10
30lb DBs x 10

Behind-the-back Wristcurls
120lbs x 15
120lbs x 12
120lbs x 10